8 Ways to Get Amazing Abs with a Medicine Ball
Published 4/12/2016 • Updated 11/27/2020
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How’s that summer body of yours coming along? Yahhhhh I always have the best intentions during the Springtime to kick it up a notch and then I realize that I really really really enjoy ice cream and chocolate and that I’ve only got one life to live and I ain’t livin’ it without those two! That’s what a healthy lifestyle is all about though, right? BALANCE.
Speaking of balance…I am totally the type who likes to go to the gym and get my butt KICKED for 45-60 minutes. I go HARD because if I’m there, I might as well go all out. Over the past 6 weeks I’ve really had to retrain my mind that it’s OKAY not to go all out during every workout. I’m not going to lie…having a broke foot has really helped me recenter my thoughts on exercise and why I do it. I do it because it’s fun, it makes me feel good inside and out, and I genuinely like it. I’ve also enjoyed getting really creative with my workouts. ie: the med ball is my new best friend.
Lindsey from Nouish Move Love has written a couple of workouts for me because she learned first hand how to modify workouts when she broke her foot at the end of last year. Plus she’s a bad ass trainer and group fitness instructor in the Twin Cities. Lots of single-leg workouts, upper body, and ABS. Everyone loves core workouts. In today’s workout we laid out 8 core moves that involve a med ball. No med ball? Most of these can be subbed out for a dumbbell!
The Amazing Abs Workout
Instructions: Complete 20 reps per exercise x 2-3 sets.
Equipment: Medium-to-Heavy Medicine Ball {5-20 lbs}
Workout:
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Roll Up Crunch + Twist
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Leg Lift + Toe Touch
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V-Reach Throughs
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Figure 8 Bicycles
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Cross Body Leg Raise + Chop OR Straight Leg Raise + Twist {cross body chops, 20 per leg}
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Overhead Sit Ups
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Med Ball Twist {Right/Left = 1 rep, total 40 twists}
- Total Body Crunch
And cuz I know you LOVE abs and med balls…you should checkout Lindsey’s site for another workout involving both of those things.
Impressive you still did those workouts with a boot! You go girl! That is great dedication!
Perfect for tabata! 8 movements, 20 seconds each. Quick 4 minute burner. Thanks for sharing!
You are really inspiring Lee. you are exercising with broke foot. Coming to the workout. I have been doing few exercises for flat abs ( https://www.youtube.com/watch?v=nTVK9s35wIU ). Please let me know if I can use the med ball while doing these exercises.
kevin i think this guy is good much respect what he is doing but i think it will be better if you bring a powerlifter Coach who can Explain about how spotte some one you know what i mean or maybe BIG RICK!
Great ab workouts, I love the variations. Up until now I’ve only been exposed to a few of these moves so thanks for the new moves! Also, props on not letting the boot stop you 🙂
WOOOOOO! Thanks Ferg 🙂
Abs are definitely one of my big trouble areas 🙁 so I need these workouts!
Look at you go girl!! Most people would use an injury like that to sit on their asses for 6 weeks, but not you, trooper! It can definitely be hard to accept that you don’t need to burn 700 calories in every workout every day. Keep it up lady!
LOLZ. I couldn’t sit still if I was in a full body cast!
I can understand wanting to go all out in the gym — it’s hard for us gym rats not too — but I’m glad this injury has helped you “recenter your thought on exercise”. Lately, I’ve been having plenty of low-key workout days (i.e. walking) and it does a body good 🙂
Great ab exercises, ladies!
It’s actually kind of nice 😛 And it’s cool to see that my body hasn’t really changed much, even with a lot less intense workouts! Girlfrand– I need to snap you this…but I just got the cutest swim suit top from Target yesterday, which NEVER happens. You know how they usually do S, M, L, XL? Well I was looking at suits and they added in a D/DD after the XL. HOWEVER- it’s a 34 waist! I literally freaked out and tried every single one on. I’m not sure if they were testing that at my store since they use a lot of MN stores as test stores, but the next time you are in Target you should totally check it out!
OMG, yas – send me a snap!!
When I get home from MKE I will 🙂
I’m impressed. You’ve really raised the bar with that.
Another misleading detail, is to count the days the patients stay at the hospital. I have personally witnessed how a centre, trying to convince the rest of world of the "fantastic" short hospital duration of treatment following Robotic cystectomies – it turned out that they sent the patients on day 5 or 6 to a resting-home with hospital facilities, nurses and daily medical rounds. The postoperative stay was not different from open cystectomies in any regular centre of the same size keeping the patients full time. That is 10-14 days.
You are brave wearing that boot and working out! When I was in mine last year, I always took mine off. It’s so heavy!
You took yours off?! I would be super nervous to do that!
The medicine ball is great. It is important to remember why we work out. There are times we all tend to forget. This workout just looks like fun.
THE BOOT. Haha I love it! Medicine ball ab workouts are my favorite. Thanks for sharing Lee! <3
I’m actually going to miss the boot. I’VE MADE SO MANY FRIENDS.